3 Back and biceps workouts for beginners

Don't have a gym membership? No worries! Here are 3 exercises you can do to work those biceps and back muscles using small equipment at home.

Back and Biceps Exercises

Here are 3 easy and simple exercises for anyone looking for a good biceps and back workout! 

If you are a beginner, we highly suggest starting off slow and increasing your reps as you progress further. 

As a beginner, you do not want to do exercises with too heavy weights or too many reps. 

This will only tire you quickly or worst, you may get injured.

Start off slow, and you'll see how quickly your body transforms!

Equipment #1: kettlebell

Choose the right kettlebell according to your fitness level.

Decathlon kettlebells range from 4kg to 20kg - there is a perfect kettlebell for everyone!

Exercise 1: romanian dead lift

Target Muscles: Back Muscles

•  Movement:

- Stand with one foot forward, and the other back

- Place the kettlebell next to your front foot

- With your back straight, bend your knees and pick up the kettlebell

- As you stand up, push your hips forward and squeeze your glutes (bum muscles)

- Lower the kettlebell, slowly, back to the start position

Safety Tip

- Do not bend your back 

- Throughout the deadlift, your back has to remain straight to prevent any injuries

Do 3 sets of dead lifts. 8 - 12 reps per set (depending on your fitness level). Don't forget to rest for 30 seconds between each set.

Romanian Dead Lift

Equipment #2: push-up wheel

This exercise may not be for everyone, especially if you have back problems. 

But if you want to take up the challenge, Decathlon has a set of push up wheels for you! 

It comes in a pair and you can use it for standard push-ups, unstable push-ups and even mountain climbers.

Exercise 2: roll out

Target Muscles: Back Muscles, Pecs and Triceps


- Kneel down and hold the push-up wheel in one hand

- Ensure both hands are directly under your shoulders

- Straighten your arms forward, and let the wheel roll forward

- When coming back up, roll the wheel straight back and keep it stable while maintaining that back tension

Safety Tip: 

- If the shoulder joint hurts when the arm is stretched forward, reduce the rolling distance

- Start this exercise out with a slower distance and increase it as you get stronger

Do 3 sets of this exercise, with 8 - 12 reps per set. Remember to rest for 30 secs after each set.

Roll Out

Equipment #3: dumbbells

For this exercise, it is important to use the appropriate weight for you.

Decathlon has a wide variety of dumbbells, so pick one that is easy to start off with and increase your weights as you get stronger!

Exercise 3: bicep curls

Target Muscles: Biceps


- Hold a pair of dumbbells with both hands, arms straight and palms facing the sides of the body. Your feet should be shoulder-width apart.

- With both hands, curl a pair of dumbbells toward your shoulder

- When curling the dumbbells up, turn your wrist slightly so that your palms are facing you. Pause, then return, slowly, to the starting position.

Safety Tip: 

- Ensure that your back is straight and that both feet are planted on the ground at all times

- If you find yourself bending your back to curl your arms, the weight of the dumbbell may be too much for you - in this case, reduce the weight

Do 3 sets of this exercise. 8 - 12 reps per set (depending on your fitness level). Remember to rest for 30 seconds between each set.

Bicep Curls

Bonus equipment #4: skipping rope

Here are two extra exercises to improve your cardiopulmonary endurance and jumping ability.

While muscle strengthening is good, cardio training is also essential!

Rhythmic skipping

Targets: Endurance, lower body muscle groups, mobility and agility.


- While you skip, shuffle your feet back and forth

- The foot forward should have its heel pointing towards the ground, while the back foot is flat on the ground

Rhythmic Skipping

High knees

Targets: Endurance, lower body muscle groups, mobility, agility and core.


- Skip while doing high knees!

-Raise one of your knees to near the hip height, so that your thigh is perpendicular to your lower leg

- Lower the leg and repeat the same process with your other knee

Quick Tip: 

- If you are a beginner, you do not have to bring your knees up to your hip

- Start at a lower height and slowly increase it as you improve!

Do 3 sets of these 2 exercises. Each set takes 30 seconds, and remember to rest for 30 seconds between each set.

High Knees

Enjoyed this workout? here are others you could do: